Stop Calling Sandwich Crusts Breakfast: Why Working Parents Are Chronically Under-Fueling
I know you're eating sandwich crusts for breakfast.
I know because I've done it too. I'm a busy parent, you're a busy parent, and at some point between packing the actual lunch and finding the other shoe and remembering it's library day, you grabbed what was left on your kid's plate and called it a meal.
And then by 3 PM, you're a completely different person.
Irritable. Anxious. Questioning every life choice you've ever made. Wondering why you feel like you're vibrating out of your own skin.
Guess what? It's not you. It's that you forgot to eat.
Recently, I sat down with Dr. Valerie Hertzog—a longevity-focused medical doctor, certified health coach, and mom of three—and we talked about something that doesn't get nearly enough airtime: the fact that working parents are chronically under-fueling themselves, and it's wreaking absolute havoc on our energy, hormones, and long-term health.
Val gets it. After her own health journey through alopecia and autoimmune conditions while juggling motherhood and her medical career, she now works at Lifespan MD, a cutting-edge longevity clinic in Ottawa. She coaches women 35+ on sustainable, evidence-based health changes that actually stick.
And whenthis conversation completely changed how I think about food.
What even IS metabolic health?
Metabolic health is basically how your body responds to food. It's about your blood sugar, your insulin, how your hormones react when you eat, and whether your body is struggling with insulin resistance (which can eventually lead to pre-diabetes and diabetes down the line).
It’s about how you feel throughout the day. Whether you're crashing at 3 PM or cruising through until dinner. Whether you're hangry or stable. Whether your body is working with you or against you.
And the thing is that you can look healthy on the outside and still have metabolic dysfunction under the surface.
That's where longevity medicine comes in—catching issues early, before they become chronic conditions. Which is exactly what Val does at her clinic.
The hormones-food connection nobody talks about
Your hormones and your eating patterns are deeply, intimately connected. When you eat (or don't eat), your hormones respond. And when your hormones are out of whack, they affect how and when you want to eat.
Here's the cast of characters:
Insulin regulates your blood sugar. Ideally, it goes up when you eat and comes back down smoothly. But when you're doing the whole "skip breakfast, forget lunch, inhale dinner" routine? Your insulin is spiking and crashing all day, leaving you exhausted, irritable, and craving all the carbs.
Cortisol is your stress hormone. It naturally peaks in the morning (to wake you up) and declines throughout the day (so you can sleep). But when you're chronically stressed—which, hi, working parents—cortisol can stay elevated, leading to that "wired but tired" feeling where you're exhausted but can't actually fall asleep. This is super common postpartum and in perimenopause.
Ghrelin tells your body it's time to eat (hunger hormone), and leptin tells you when you're full (satiety hormone). But lack of sleep, chronic stress, and under-fueling can throw these completely out of balance, leaving you either ravenous all the time or unable to recognize when you're actually satisfied.
When you're under-fueling and chronically stressed, your body goes into survival mode.
It's not thinking about optimizing your health or helping you lose weight. It's thinking: I don't know when the next meal is coming, so I better hold onto everything I've got.
You can fix that by eating regularly. Think every 3-4 hours. Include protein, fiber, and healthy fats to keep your blood sugar stable.
It sounds so simple. But for busy parents, it can be life-changing.
Perimenopause without the fear-mongering
Ok, can we talk about perimenopause for a second?
Because it's everywhere right now—which is amazing! Women are finally talking openly about what's happening to their bodies.
But let’s clear something up: perimenopause isn't this decade-long nightmare that's going to destroy your life.
Yes, some women have severe symptoms. But some women sail through with barely any issues.
The truth is that we don't really know how it's going to go for us until we're in it. (You can look at family history—moms, sisters, aunts—but even that's not a perfect predictor.)
So what is perimenopause?
It's the transition period before menopause (which is technically just one day—the day you hit one full year without a period). During perimenopause, your body is running out of eggs, and your hormones (estrogen and progesterone) start fluctuating wildly as your body tries to release those last few eggs.
This can cause irregular periods, mood swings, hot flashes, trouble sleeping, and more. Perimenopause can start in your late 30s or 40s and last anywhere from a few months to 10+ years.
Menopause itself? It happens around age 51 on average.
Don't let the fear-mongering on social media freak you out. Yes, there are symptoms. Yes, they can be uncomfortable. But there are also evidence-based treatments (like hormone replacement therapy) that can help.
The most important thing is to stay informed, advocate for yourself with your doctor, and know that you're not going crazy—your hormones are just doing their thing.
Why building muscle isn't optional
Starting at age 30, we lose 1-2% of our muscle mass every year.
By the time we're in our 80s, if we don't do anything to maintain our muscle, we could lose up to 30% of what we had.
And muscle isn't just about looking strong or lifting heavy things. It's about function. It's about being able to carry your groceries, play with your grandkids, and stay independent as you age.
Low muscle mass can lead to sarcopenia (severe muscle loss) and frailty, which drastically impacts quality of life.
So how do you build and maintain muscle?
Progressive overload – Gradually increasing the weight, reps, or intensity of your strength training over time. Your muscles need to be challenged to grow. If you're always lifting the same 5-pound weights, your muscles adapt and stop growing.
Protein – Your muscles need amino acids (from protein) to repair and grow. Val recommends aiming for about 30 grams of protein at breakfast and continuing to prioritize it throughout the day.
The minimum? Two strength training sessions per week, hitting all major muscle groups. You can do this in 20-30 minutes if you're strategic.
Bottom line: Strength training isn't optional if you want to age well. Start now, stay consistent, and your future self will thank you.
The under-fueling fix is simpler than you think
Okay, so you know you're under-fueling. You know your hormones are a mess. You know you need protein and fiber.
But how do you actually do this when you're juggling kids, work, and everything else?
Keep it very simple.
Start with breakfast.
Aim for 30 grams of protein and 5-10 grams of fiber. This could be:
Greek yogurt with chia seeds and fruit
A smoothie with protein powder
Scrambled eggs with veggies
Leftover dinner (yes, you can eat steak for breakfast—there are no rules)
Eat every 3-4 hours.
You don't need to be constantly snacking, but you also shouldn't be going 6+ hours without food. This keeps your blood sugar stable and prevents those intense crashes and cravings.
Think bento box style.
This is genius: pack yourself a little container with simple components—whole grain crackers, cut-up chicken, hummus, fruit, veggies, a handful of nuts.
It's exactly what we do for our kids. And it works just as well for us.
Build slowly.
Don't try to overhaul everything at once. If you're only getting 10 grams of protein at breakfast, aim for 15 next week. If you're getting 10 grams of fiber per day, add 5 more.
Small, sustainable changes compound over time. Simplicity over perfection.
You don't need a perfect meal plan or hours of meal prep. You just need to eat regularly, prioritize protein and fiber, and stop running on empty.
What’s sticking with me
Your body isn't broken. You're not doing it wrong. You're just under-fueled, over-stressed, and trying to function on sandwich crusts and sheer willpower.
And the fix isn’t complicated. It's not another diet. It's not another system.
It's just: eat real food, eat regularly, and give your body what it actually needs to function.
Start with breakfast. Pack a bento box. Eat every few hours. Build slowly.
Your hormones will thank you. Your energy will thank you. Your future self will definitely thank you.
Want to dive deeper into this topic?
I sat down with Dr. Valerie Hertzog, and other than these topic, Dr. Val gives us her insights on VO2 max, cravings, fake sugars, and what she's still figuring out about creating spaciousness in her life. To listen to the whole conversation, tune into Episode 116 of the All Figured Out podcast.
It's packed with practical, science-backed advice that won't require you to meal prep for hours or follow some complicated system. Just real talk from a doctor who gets it.